Many of us commit ourselves to new routines of health and fitness as Christmas festivities have steered us to what some might call excess! We hit the roads in January, feeling proud that we have started our new routine. A few weeks later, things look positive, those celery shakes aren’t so bad after all and the excess is slowly but surely burning away. To keep motivation levels high, we may look ahead to a springtime challenge, be it a 5km race or something longer, or perhaps you just want to push yourself a little harder to see if you can improve your times to achieve a PB. Naturally, challenging yourself physically may lead to muscular aches and pains, especially if you are new to running. However, whether a complete beginner or hardened veteran, we are all susceptible to musculoskeletal injury.
A common injury that can occur when you up your running regime is “shin splints”.
This refers to discomfort in the lower leg, along the inside edge of the tibia (the large shin bone). The main cause is repetitive strain to the connective tissue where the calf muscles and other soft tissues attach to the bone. Prolonged impact of this kind may result in astress fracture, an area of bony weakness (tiny cracks that only go part-way through the bone), typically within the lower part of the tibia. Initially, you may be able to run through the pain, but be aware – repeated stress will cause greater damage and, worst-case scenario, make your shin susceptible to a complete fracture. It can be difficult to differentiate between shin splints and a stress fracture. So what are the warning signs?
Shin Splints:
If you run your fingers over the shin, it is usually tender all along the bone
Pain begins soon after you start running, there is a dull ache along the inner border of the shin (tibia)
If you ignore the pain it can become sharp and acute, forcing you to stop exercising/running.
Stress fracture:
There’s usually one specific, localised ‘spot’ or multiple spots that hurt really badly.
There may be swelling.
As well as pain on running, you’ll also experience pain when walking and sitting.
Keeping you on track!!!
In managing musculoskeletal injury, prevention is always better than cure. Being aware of the risk factors associated with ‘shin splints’ means you can take steps to avoid injury. Risk factors (NHS 2019) associated with shin splints are:
- A sudden change in your activity level – such as starting a new exercise plan or suddenly increasing the distance or pace you run.
- Running on hard or uneven surfaces
- Wearing poorly fitting or worn-out trainers that don’t cushion and support your feet properly
- Being overweight
- Having flat feet or feet that roll inwards (over-pronation)
- Having tight calf muscles, weak ankles, or a tight Achilles tendon (the band of tissue connecting the heel to the calf muscle)
Shin splints can be treated well with rest, ice and anti-inflammatories. Modifying your training to improve running mechanics e.g. correcting excessive pronation (rolling in of the foot) is also effective. A stress fracture, however, requires a prolonged period away from running. An X-ray and possibly bone scan are needed to make a diagnosis, and in some cases the aid of an air boot or stirrup is needed just to weightbear.
So, if you begin to feel any pain in your shins and associate it with any of the risk factors above, nip it in the bud! Our advice is:
- Consult a qualified healthcare professional to determine what exactly is causing your shin pain. There are a number of factors u-related to shin splints that could also be causing your symptoms.
- Rest – give your legs a rest by starting some non-impact cross training for 6-8 weeks, why not try the pool or get out on your bike.
- After the 6-8 week rest period build back in to running, slowly increasing the miles and intensity, don’t rush!!!
- Seek advice on how to correct your running gait and long-term training program.
Happy training and happy 2020 and best of luck with your new year’s resolutions!